Sometimes you need to write yourself little notes on your board to get you through your wod.... and sometimes others like to add to it...
#crossfit #crossfitprime #feelgood #eatwell #feedtheneed #itsfriyay #tgif

#Repost @jimmyripp with @repostapp
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Tuesday was my ten-year CrossFit anniversary. In that time, I've completed a few thousand workouts, taught a few thousand more classes and helped to educate new trainers at 100+ weekend seminars, in six countries. I never thought that a random Google search for 'power cleans' would turn into a decade of improving mine and other's fitness!
It’s pretty rare when someone gets to make their career from something they love. It’s also rare when the thing that they do is so beneficial and transformative. CrossFit literally changes lives, and I’m honored to champion it every day.
Thank you to everyone who’s helped me along the way. I’m surrounded by great clients, brilliant trainers and inspiring athletes. It’s pretty cool.
Here’s to another ten years! #crossfit #decade #fitness #crossfittraining

For a limited time, when you purchase a 2lb. tub of Driven Nutrition Whey protein, you get a free BlenderBottle shaker!
We just got a shipment from Driven to restock our protein supply. We have tubs of Fresh Cinnamon Roll, Chocolate Milkshake, and Strawberry Milkshake in stock. We also have more Watermelon Thruster Pre-wod available.
#DrivenNutrition #Supplements #Protein #PreWod #Fitness #Nutrition #CFSEproShop #Freebie #BlenderBottle #CrossFitSouthEnd

So there is a gym located near my gym, CrossFit Harrisburg, that has on their website that they are "Located by, and working in cooperation with Crossfit Harrisburg". This is NOT true! What they are doing is illegal. They are using my name without my permission. They are simply trying to capitalize on the popularity of CrossFit and CrossFit Harrisburg since they cant grow or survive on their own. CFH does not work in cooperation with any other gym. I have asked numerous times to remove it and it is still there.

Our Diablo Strong Classes meet in Pleasant Hill Tuesday, Thursday, and Saturday or you can always set up Custom Coaching Sessions with one of our Olympic Lifting Coaches HERE. A new 4 week cycle is starting this week, if you haven't checked out a class this would be the time to start.
Diablo Stro...

Sending our very best wishes to longtime CFDCers Elyse M. and Shawn I., who are all packed up and on the road to their new digs in sunny SoCal.
Shawn took the first sip of the Kool-Aid (motivated, rumor has it, by wanting to look like a character from 300 for his wedding), completing Elements with Coach Tom in September 2013. Elyse wasn’t far behind, though. Next thing you know, both were regulars at 14th Street evening classes, and familiar faces at gym events -- from happy hours to the Smackdown to the Open.
We won’t soon forget the time Coach Steve convinced Elyse to jump in and do “Helen” with the other CFDC coaches -- after she had just done the workout in class. (We always knew there was an animal behind that calm, sweet demeanor!) Or the time Shawn I. -- King of Open "Firsts" if there ever was one -- locked out his very first bar muscle-up in the 2016 Open; a worthy follow-up to hitting his very first ring muscle-up in the 2015 Open.
“We may not remember a lot of the individual workouts (it's our coping mechanism), but we will sure as hell remember the people we suffered through them with and the coaches that got us to where we are today," Elyse says. "It sounds cliche but CFDC changed our lives for the better and it’s a huge reason we are so sad to leave DC. Our next box has such big shoes to fill it almost feels impossible... we will forever consider CFDC our home."
Come back and visit soon, you too. Much love from your (forever and ever) CFDC family!

We want to get back to recognizing our amazing athlete community!
This week, Kristine!!
Kristine has been with us a LOOONNNNGGG time, so we have high expectations from her each and every class. She has not settled, is always working towards a new goal, works incredibly hard and has made consistent progress throughout her time with us.
Her quiet intensity, strong work ethic and consistent openness to new cues, ideas and corrections to form make her great to have in any class.
She is an active part of our community outside of the gym and is supportive to her fellow CrossFitters at every turn.
If you've never been to a 5am or 6am class, come workout with her and witness her crush it live!

Back Squats are on tap for today, but more importantly to note is the intentionally slow lowering phase of the lift.
Wondering why we get so much pleasure out of making your lifts harder?? Check out Head Coach Noah's latest post for some answers!

BFL Workout Sneak Peak!!!!
Tomorrow (Thursday) at 6pm everyone can participate in a fun, friendly In-house competition workout.
Team of 3 (If you don't have a team, we'll pair you up!)
There will be a Row.
There will be Clean & Jerks.
There will be a Mystery Movement (or two).
Scaled, Rx, Competitor, and Master divisions!!